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Basic Daily Practice

July 6, 2012 by Sue

This is a basic sequence for a regular practice.  It assumes that you have no particular problems or injuries.  If you do than you need to adjust or substitute accordingly.  Please remember that a yoga practice is just that, and it is not a prescription nor should you plan to simply move from one pose to the next to the next without some sort of study and integration for each pose or between the poses as they build up in the sequence.  Following a sequence is not like sampling a box of chocolates.

  • (1) Adho Mukha Svasana
    (1) Adho Mukha Svasana: 3 times; 30 sec - 1 min each
  • (2) Utthita Trikonasana
    (2) Utthita Trikonasana: 2 times each side; 30 - 60 sec a side
  • (3) Virabhdrasana II
    (3) Virabhdrasana II: 2 times each side; 30 - 60 sec a side
  • (4) Virabhadrasana I
    (4) Virabhadrasana I: 2 times each side; 20 - 40 sec a side
  • (5) Parsvottanasana
    (5) Parsvottanasana: 2 times each side go from straight arms to full pose if possible; 30 - 60 sec a side
  • (6) Prasarita Padottanasana
    (6) Prasarita Padottanasana
  • (7) Sirsasana
    (7) Sirsasana: 5 min if possible
  • (8) Bharadvajasana
    (8) Bharadvajasana: 2 times each side holding arm 2nd time if possible; 30 - 60 sec a side
  • (9) Marichyasana III
    (9) Marichyasana III: 2 times each side holding arm 2nd side if possible; 30 - 60 sec a side
  • (10) Salamba Sarvangasana
    10) Salamba Sarvangasana: 5 minutes if possible
  • (11) Halasna
    (11) Halasna: 5 minutes
  • (12) Janu Sirsasana
    (12) Janu Sirsasana: Concave or full pose 2 times each side: 30 sec up to 2 minutes
  • (13) Viparita Karni
    (13) Viparita Karni: If you have time: 5 - 10 minutes
  • (14) Savasana
    14) Savasana: 5 minutes

Filed Under: Practice Ideas

Yoga has to be done with the intellect of the head as well as the intellect of the heart.

— BKS Iyengar

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180 Little Lake Dr #1
Ann Arbor, MI 48103
734-622-9600
sue@yogaspaceannarbor.com

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